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  • Here are 8 relaxation tips to help you look after your well-being when you're stressed, busy or worried.

    今天我們會提供在你壓力大、忙碌、或憂鬱時能夠緩解情緒的 8 個方法。

  • 1. Take a break.

    第一,休息一下。

  • Take some time away from your normal routines or thoughts.

    暫時逃離你的日常生活和思緒。

  • Read a book or a magazine, even if it's only for a few minutes.

    看本書或是雜誌,幾分鐘也好。

  • Run yourself a bath, watch a film, play with your pet, chop some vegetables and cook a meal.

    洗個澡、看部電影、跟你的寵物玩耍、切切菜和煮煮飯。

  • 2. Focus on your breathing.

    第二,專注地呼吸。

  • Learning to breathe more deeply can make you feel a lot calmer and increase your sense of well-being.

    學著深呼吸可以幫助你更冷靜,讓你感覺好一些。

  • Breathe in through your nose and breathe out through your mouth.

    用鼻子吸氣、嘴巴吐氣。

  • Try to keep your shoulders down and relaxed.

    試著放鬆你的肩膀。

  • Place your hand on your stomachit should rise as you breathe in and fall as you breathe out.

    將手放在肚子上,它該在你吸氣時凸起、吐氣時凹下。

  • Try counting as you breathestart by counting to 4 as you breathe in, and 4 as you breathe out, then work out what's comfortable for you.

    試著在呼吸時數數,從吸、吐各數到四開始,再試著找出自己的步調。

  • 3. Listen to music.

    第三,聽音樂。

  • Listen to your favourite songs.

    聽些你最喜歡的音樂。

  • Turn it up and dance or sing along, or put your headphones on and close your eyes.

    將聲音轉大、跟著唱或隨之起舞,亦或是戴上耳機並閉上眼睛享受。

  • Really listen to the music.

    真正地聆聽音樂。

  • Can you pick out different instruments?

    你能分辨出有哪些樂器嗎?

  • Can you hear a drum beat or a certain rhythm?

    你能聽見鼓聲或特定的節奏嗎?

  • Let yourself focus on the music, and let other thoughts drift away.

    讓自己專注於音樂中,讓其他想法不再干擾你。

  • 4. Picture yourself in a relaxing place.

    第四,想像自己在一個令人放鬆的地方。

  • Think of somewhere relaxing and peaceful.

    想想能讓你放鬆、心平氣和的場所。

  • You might choose a memory of somewhere you've been, or a place you've imagined.

    你可能會選擇你記憶中去過的、或是你曾想像過的地方。

  • Close your eyes, and think about the details of this place.

    閉上眼睛,想想這些地方的細節。

  • What does it look like?

    它看起來怎麼樣?

  • What kind of colours and shapes can you see?

    你能看到什麼顏色跟形狀?

  • Can you hear any sounds?

    能聽見什麼聲音嗎?

  • Is it warm or cool?

    溫暖,還是寒冷呢?

  • Let your mind drift and your body relax.

    清空你的思緒,並讓你的身體放鬆。

  • 5. Try active relaxation.

    第五,活動身體。

  • Relaxation doesn't have to mean sitting stillgentle exercise can help you relax too.

    放鬆不代表一直坐著,適當的運動也能讓你放鬆。

  • Look for a gentle exercise class in yoga, pilates or gentle stretching.

    嘗試做些溫和的運動,例如瑜珈、皮拉提斯或溫和地伸展。

  • Try taking a gentle walk, going at your own pace.

    試著用自己舒服的步調散步。

  • You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed.

    你也可以散步更久一些,但只要走幾分鐘就能幫助你放鬆。

  • 6. Use a guided relaxation exercise.

    第六,試試導引式的運動。

  • Guided relaxation or meditation exercises are widely available, and lots of them are free to use.

    導引式的放鬆運動或冥想隨手可得,而大部分都是免費的。

  • You can search online, look for an app to download or see if your local library has any books or CDs.

    你可以在網路上搜尋、下載 app 、或去你家附近的圖書館看看有沒有 CD 或書可以借。

  • Have a look for local meditation or relaxation classes- you could try your local Mind, or use an Internet search engine.

    看看附近有沒有冥想或放鬆課程,你可以查詢當地或網路的正念課程。

  • 7. Get creative.

    第七,發揮創造力。

  • Getting in touch with your artistic side can help you feel more calm and relaxed.

    和你的藝術細胞對話可以幫助你冷靜、放鬆。

  • Try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing.

    試試繪畫、做手工藝、彈奏樂器、跳舞、烘焙或縫紉。

  • Try not to worry too much about the finished product, and focus on enjoying yourself.

    不用執著於成品,將重點放在享受其中的過程。

  • 8. Spend time in nature.

    第八,花點時間親近大自然。

  • Spending time outside and in green spaces can be great for your physical and mental well-being.

    待在戶外和綠地對你的身心靈都有所幫助。

  • You could take a walk in the countryside or through a local park, taking time to notice trees, flowers, plants and animals you see on the way.

    你可以在鄉下或是地方公園散步,欣賞一路上你遇見的樹、植物、花草和動物。

  • Or you could spend some time taking part in conservation, whether that's digging in your own garden or taking part in a local green project.

    或是你也可以參與植物的保育活動,不論是在自家花園或參加一些在地的綠色計畫。

  • Don't worry if one technique doesn't work for you- try it a few times and, if it doesn't feel effective, move on to a different exercise.

    不要擔心自己不適合這些方法,試個幾次,覺得沒什麼效果再換下一個。

  • Try to let go of your worries and take time to enjoy the exercises.

    試著忘掉讓你煩心的事,花點時間享受這些活動吧!

Here are 8 relaxation tips to help you look after your well-being when you're stressed, busy or worried.

今天我們會提供在你壓力大、忙碌、或憂鬱時能夠緩解情緒的 8 個方法。

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A2 初級 中文 英國腔 放鬆 運動 思緒 樂器 溫和 閉上

上班上課心好累?給你 8 個放鬆心靈的好方法! (How to relax | 8 relaxation tips for your mental health)

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    Angel Hsu 發佈於 2019 年 09 月 17 日
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